Frequently Asked Questions

Frequently Asked Questions

You've got an IRONMAN triathlon on your bucket list, but aren’t sure where to start. From choosing your first race to typical race times to performance nutrition, get answers to beginners' most common questions below.

As we’ve seen over and over again throughout the years, the mind is the most powerful element in the human body. An IRONMAN triathlon is arguably the most difficult one-day sporting event in the world, but if you have an open mind and the drive, you can do it.

Most beginners will want to start with a sprint or even shorter race to get some experience at putting a swim, bike and run together in one fell swoop. If you’re an experienced endurance athlete, you’ll likely have no problems starting with an Olympic or IRONMAN 70.3 event.

Absolutely. It requires time management skills, but it can definitely be done. Athletes aged 35-44 make up a large percentage of age group entrants at most IRONMAN events, which means plenty of competitors are in the peak of their careers and often have robust family lives. We recommend that beginners try a handful of shorter races first to help guide their training and expectations.

Pro IRONMAN 70.3 athletes finish their races in under four hours, while the final finishers will take about eight hours, with lots of competitors finishing in between. In an IRONMAN race, the winners typically take just over eight hours. To be an official finisher you need to complete the race in under 17 hours.

All you really need to finish a triathlon is a swimsuit, bike, bike helmet and running shoes. There's plenty of additional gear for each leg of the sport, and how much you buy depends on your goals and commitment. We recommend starting with high-quality basics and adding piece by piece as you get deeper into your training.

You can take two routes: either work with a coach or do the research yourself. You’ll find plenty of books and online materials about triathlons, but we find that working with a personal coach is important for about 75 percent of IRONMAN athletes.

If you’ve already completed a few shorter races over the past year or two or are an accomplished athlete coming from another sport, give yourself a good six months. If you’re a complete beginner, you will probably need a longer time period (up to a year) to feel confident in your preparation.

For a first race, we recommend picking one that suits your abilities and doesn’t have too many extremes (weather, hills, etc.) so you’ll be able to get across the finish line. That’s the most important goal for beginners.

There’s no doubt that the best way to connect and learn is through others. Find out if there’s a local tri club in your area (email ). If not, try a local Masters swimming group or group rides set up by a local bike store. You’ll be sure to find other triathletes there, too.

When you register for an event, you’ll also get all sorts of tools, information and assistance through the IRONMAN website. And don’t forget to "like" our Facebook page and follow us on Twitter to connect with us and other athletes.

The IRONMAN Foundation was established in 2003 to help athletes and the organization make a positive difference in local communities. Whether it’s volunteering at a race, bidding in charity auctions for a spot at Kona or enlisting donations through the Your Journey, Your Cause program, there are plenty of ways you can use your IRONMAN dreams to help make those of others come true.

Unlike with many other sports, IRONMAN triathlons require strategic fueling and hydration. (You can’t just load your body with calories and hope they’ll sustain you over the whole race or training session.)

It’s important do some reading about nutrition in endurance racing, but also know that it’s very individually specific. You have to figure out how many calories you’re burning per hour, and how many calories you have to replace (as well as ratios of carbs, protein, sugar and fat). A 110-pound woman will burn a different amount from a 200-pound man, for example. This is where working with a coach or nutritionist can come in handy.

The reality is that every training session is part of your mental training, since you experience a full range of emotions and psychological battles. Mental strength comes from understanding how you deal with physical challenges day in and day out. Race day, then, is just a combination of all you have experienced. By doing the physical work, you are simultaneously preparing your mind—and you’ll cope in an event the same way you have learned in preparation.

It’s very common for triathletes to be anxious about the open-water swim. To prepare yourself, make sure to practice in open water as often as possible and share lanes in the pool so you get used to swimming alongside others. On race day, take deep, calming breaths and start out toward the back or side of your wave if you’re nervous.

A well-balanced program includes workouts focused on endurance and distance, and others focused on speed and strength. However, the concept of speed is relative to the distance you are training for. Levels of intensity beyond those you ever tap into in an event are not necessary and often cause injuries. The intensity determination of workouts should always be based around the hard facts of what you can actually sustain (or have done in previous events).

Overall body strength is a great asset to being a triathlete, although this doesn’t necessarily require a gym membership. A simple routine that engages your big muscle groups can be done at home with minimal equipment. (Think push-ups, pull-ups, walking lunges, abdominals and lower back exercises). As little as 20 minutes of strength training every 4-5 days will be an asset.

The basic difference between a road and tri bike is the geometry of the frame. A true tri bike has a seat post at a somewhat steeper angle, which puts you in a more forward position and takes a lot of stress of your hip flexors and back. This position also allows you to generate power as you push down on the pedals while in the aero position.

If you have a road frame, it’s certainly possible to achieve a comfortable (and not too scrunched-up) position. This can be done by adding clip-on aero bars, moving the seat a little forward and up, and perhaps adjusting the stem length of your road bike to allow you to comfortably lean on the elbow pads of your aero bars. Most bike shops are staffed with someone who can help you turn your road bike into a race-worthy machine.

Training on hills is one of the most effective ways to build strength in cycling. In order to get better, your goal is to be able to push bigger gears more efficiently, so building your strength will pay off even on flat courses. Additionally, working on hills allows you to build all the muscle groups that are recruited in cycling. (Plus, no matter the incline, a windy course feels much like climbing a hill.)

For athletes who are new to running, the run/walk strategy is extremely useful. In almost all IRONMAN races, the run course is set up with aid stations approximately every mile. This offers a great way to "break down" the course and set up a schedule of running with some walking whilst allowing your heart rate to drop a little and ingest necessary fluids and calories. As you race more, becoming more comfortable and confident with pacing and your ability to sustain, you will most likely find yourself replacing the walk with a slow jog. Remember that even the slowest jog is faster than walking.